SATURDAY
Warmup: Coaches Choice
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Super Saturday
“Shark Tank”
30 Minute Workout
25 GHD Situps
50 Double-Unders
20 Power Cleans 95/65#
25 GHD Situps
50 Double-Unders
20 Power Cleans 135/95#
25 GHD Situps
50 Double-Unders
20 Power Cleans 155/105#
25 GHD Situps
50 Double-Unders
20 Power Cleans 185/125#
25 GHD Situps
50 Double-Unders
20 Power Cleans 205/135#
25 GHD Situps
50 Double-Unders
Max Rep Power Cleans 225/145#
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SUNDAY
Amnesty - Pick a workout you may have missed during the week or work on a skill.
*7 am Sunday Funday ~ Everyone welcome!
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MONDAY
Warmup: 7! of
Pushups
Ring Rows
KB Deadlift
Calories row
++++++++++++++++++++
Strength: Front Squat 7!
+++++++++++++++++++++
WOD: 4 Rounds for Time
400 meter run
10 dumbell burpee thrusters 45’s/25’s#
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New Haven Rugby Conditioning:
100 calorie row
top of each minute ~ 5 burpee over rower